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1km & 200s x 8

LOAD: 400

2km WU @ Easy Pace (RPE: 3)

1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
90 Second Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

Another TRC inspired running channel which apparently was the reason one of their presenters got their marathon time down from 3:40 to sub 3:00 🤔 Hopefully it has the same effect for you.

This is the session you did with Ben a while back and found rewarding, so I’ve stuck in back in the plan.

As you work in miles you could do it to time again.

3:30 @ 10k pace
30s @ <3k pace x 8 Enjoy! Perhaps you can tempt Ben back to have another try.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

RPE

PACE

Tough session solo bit got it done, I tried to keep the effort under control which I thinkni did pretty good splits all round. Also super hot and very busy with people. All in all a good session thou.
Stephen Gates
That must have been tough in that heat. Splits look great though and pretty much bang on target pace looking at Strava, which in those conditions is superb. These are the sessions that matter. If we hit in targets in these then we’ll make those gains we are looking for.
simon-linklater

Coach Simon